How to Perform the Zottman Curl

If you are looking to add a new workout to your arm routine, look no further! The zottman curl is considered an old school exercise, created for bodybuilders back in the day, but that doesn’t mean it won’t give you that pump you are looking for nowadays. The BUFF DUDES are going to show you how it is done and how it is done right!

The zottman curl certainly works a plethora of muscles in your arms. You are getting a good supination and pronation of the palm, for one.

Supinating up, you are going to focus on peaking the bicep and the rotation at the top position should be slowly letting down. That is really going to work the eccentric contraction; tearing those muscle fibres up so you can rebuild them up bigger and stronger. This movement is also going to help build the brachialis ( a muscle in the upper arm that flexes the elbow joint) and the brachioradialis (a muscle in the forearm that flexes the forearm at the elbow).

When performing this exercise, ensure your elbows remain tucked in throughout the movement. If those elbows start to flare up and out, your biceps do not get the full benefit of the movement.

Aside from all the above mentioned, you work your extensors in your forearms as well. Talk about a whole arm pump!

You can either perform this exercise before any arm workout, as a nice warmup, or after a bicep workout to get a nice burnout. Either way, the zottman curl is BUFF DUDES and Fit After 45 approved! 😉

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Posted by Lorne Marr.

Lorne Marr is a Toronto-based fitness enthusiast and lifelong advocate of healthy living.
He is on a journey to discover the best methods of training and nutrition for athletes and weekend warriors over 45.
Connect with Lorne on Facebook, Twitter or LinkedIn.

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